18 Pax joined me for my first Flash Q and seemed to go pretty well. Its all fun and games until burpees come out.

Warmup:

Log slow mosey around the front of the school to the parking lot. Plank for 6. – Circle up

50 SSH IC

15 MC IC

15 PP IC

Leg stretch, left, right

Runners Lunge, Left, Right

The Thang:

Note: I learned about this terrible idea from a fellow Pax… no name mentioned. When I told him that it was about to happen he said,” Are you serious?” – Yep!

10 Minutes of Burpees

10X10 – 10 Burpees a minute for 10 Minutes – Yeah…ZERO mumble chatter

High Knees/Butt Kicks

Butt Kicks across the parking lot – Goodfella ” we just did burpees” – No Q jacking!

High Knees back parking lot – Plank for 6

Fours Corners x 2 – Running out of time

1st corner 20 squats

2nd 10 merkins

3rd 30 squats

4th 20 merkins – Pick up 6 – Plank until in.

Fast Mosey to Transporter Shed – Plank for 6

Air Punch

Every other light along the concrete trail back to AO – 50 air punches while holding a squat

And Done!

The Moleskine:

All Pax worked super hard today! Big shout out to any who posted and is not a “runner”, our workout was hard and you made it! Although you only ran 2.5 miles, the 100 burpees made up for it. I mean the Ignition guys only did 105!! Big shout out to Wedding Singer and Posse, they were completely exhausted but managed to hang with the burpees circle. I think Posse did all 100, nice work. Welcome Airdrop! It’s nice to have another (the only other) local boy posting! Thanks for allowing me to lead! I will see you all at Watchtower tomorrow… I’m on Q again!